New year, new resolutions - that's the motto for many people in January. More exercise, eating healthier or finally doing something for your own well-being: the start of the year offers the opportunity to establish new habits. A trend that has been gaining popularity for years has secured a special place in New Year's resolutions: ice bathing.
Why is it worth taking the plunge?
First, let us clarify a few connections that will help us better understand the effect of cold on our body.
What is brown fat and why is it important?
Our body has two main types of fat tissue: white fat, which stores energy, and brown fat , which burns energy. Brown fat is particularly active when exposed to cold stimuli to generate heat and protect the body from hypothermia. This thermogenic function makes brown fat a real metabolism booster:
- Calorie burning: Brown fat uses energy to generate heat, helping to burn excess calories.
- Blood sugar regulation: The activation of brown fat can also have positive effects on blood sugar levels.
- Blood vessel health: Brown fat has a positive effect on fat metabolism and heart health.
Immersion in cold water or other cold stimuli can stimulate and boost the activity of brown fat.
The Benefits of Cold Stimulation and Ice Bathing
Ice bathing is more than just a trend - it is an effective way to challenge and strengthen your body and mind. The positive effects of regular, consciously applied cold stimulation are as follows:
- Strengthening the immune system : Regular contact with cold promotes the production of white blood cells and makes the body more resistant to infections.
- Promotes blood circulation: Blood vessels contract when cold and then expand again, which improves blood circulation and vascular health.
- Mental strength: The "jump into cold water" trains not only the body but also the mind - ideal for mental focus and reducing stress.
- Improve sleep: Ice baths can also promote deeper, more restful sleep.
Start with small steps
If the thought of an ice bath seems daunting at first, you can also gradually get used to the cold , for example with a cold shower.
Start with a few seconds of cold water at the end of your normal shower and gradually increase the duration up to 2 minutes.
Cold stimulus in physiotherapy: potential for patients
Targeted cold stimuli can also be used effectively in physiotherapy. Cryotherapy , the technical term for medical treatment with cold, is already being used successfully to relieve pain, reduce inflammation and promote healing . Patients with chronic pain, arthritis or muscle injuries benefit from the positive effects. You can find suitable physiotherapy practices or therapists here.
The combination of moderate cold stimulus with targeted physiotherapeutic measures not only supports patients in their recovery but also contributes to the prevention of recurring complaints.
Attention, caution advised: Who is ice bathing suitable for?
As effective as ice bathing is, it is not suitable for everyone. People with cardiovascular diseases or certain chronic illnesses should definitely consult their doctor beforehand.
In addition, the body should be gradually accustomed to the cold - a gentle introduction could be made with short cold showers , for example. A conscious breathing technique can also help to calm the body and prepare it for the cold stimulus.
Important: The "jump into the cold water" is only meant figuratively here. In order to slowly get your body used to the cold water, it is advisable to start with your feet and dive deeper step by step. Your head should always stay above water.
A sudden jump into cold water can overwhelm the body and even be dangerous. The cold triggers a strong reflex that can accelerate breathing uncontrollably (cold shock reaction). This can lead to shortness of breath, dizziness or fainting in the water. People with cardiovascular problems also risk the extreme cold triggering cardiac arrhythmias or even cardiac arrest.
Also, don't go ice bathing alone . Always have someone with you. You may need help because of the cold, even if it's just someone to tie your shoes because your fingers are too cold. Watch out for currents and make sure it's safe to swim in the body of water you've chosen!
Strengthened by the cold into the new year!
Starting the year with a dip in cold water is not just a symbolic act, it also offers tangible health benefits. The cold stimulus activates brown fat, strengthens the immune system and provides more energy and mental clarity - exactly what we need in January to achieve our New Year's resolutions in the long term.
So why not start 2025 with a cold but powerful start?
